Is Sleep Sabotaging Your Weight Loss? Explore the Science

We all know that sleep is crucial for things like memory, focus, and keeping our emotions in check. But is sleep really that important? Could not getting enough shut-eye be affecting other parts of our life? Spoiler alert: it can! Sleep doesn’t just help our minds—it plays a huge role in regulating our bodies too. Keep reading as we dive into how sleep impacts our physical health and weight.

How Does Sleep Affect Weight?

You might be surprised to learn that consistently getting less than 6 hours of sleep is linked to a higher body mass index (BMI). Yep, research shows that not getting enough sleep increases the risk of weight gain and even obesity. It’s especially true for African-Americans and men.

On the flip side, good sleep can be your secret weapon in weight loss! Studies have shown that getting better sleep quality and more sleep, in general, is linked to greater success in shedding pounds. So, if you’ve been struggling with weight loss, maybe it’s time to take a closer look at your sleep habits.

What’s the Ideal Amount of Sleep?

There’s no one-size-fits-all answer to how much sleep we need, but there are some general guidelines based on age. Check these out:

• Infants: 12 to 16 hours
• Toddlers: 11 to 14 hours
• Preschoolers: 10 to 13 hours
• School-aged kids: 9 to 12 hours
• Teens: 8 to 10 hours
• Adults: 7+ hours

It’s important to figure out what works best for you. The next time you have a few days off, try this: go to bed early and don’t set an alarm. Wake up naturally and record how much sleep you get. After about three days, you’ll have a good idea of how much sleep your body truly needs.

Tips to Improve Sleep

If falling asleep or staying asleep feels like a nightly battle, don’t worry—you’re not alone, and there are things you can do to improve your sleep. Here are some tips:

• Stick to a routine: Going to bed and waking up at the same time every day helps train your body for better sleep.
• Create a cozy sleep environment: Make sure your room is dark, cool, and comfortable. A supportive mattress can make all the difference!
• Stay active during the day: Regular physical activity can help tire you out, making it easier to fall asleep at night.
• Watch what you eat and drink: Try to avoid heavy meals, caffeine, and alcohol close to bedtime. They can interfere with your ability to get good-quality sleep.
• Consider a supplement: If you’re really struggling, magnesium glycinate is a gentle supplement that can help relax your body and improve sleep. The recommended dose for men aged 19 to 30 is up to 400 mg daily, and for men 31 and older, it’s 420 mg. For women aged 19 to 30, the suggested dose is 310 mg daily, and 320 mg for those 31 and older. Just be sure to consult your healthcare provider before trying any supplements.

Final Thoughts

Sleep does more than just help us feel rested—it’s a key player in keeping our bodies healthy and even managing our weight. It might take a little effort to establish a good sleep routine, but it’s totally worth it in the long run. By prioritizing sleep, you’re setting yourself up for better emotional balance, physical health, and weight management. If you are still feeling stuck, reach out to your provider or registered dietitian to help support your weight loss and health journey.

Sources:

1. How Much Sleep Do You Need? | Sleep Foundation. https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need. Accessed October 20, 2024.
2. Magnesium Glycinate: Is This Supplement Helpful for You? Mayo Clinic Press. https://mcpress.mayoclinic.org/nutrition-fitness/magnesium-glycinate-is-this-supplement-helpful-for-you/. Accessed October 20, 2024.
3. Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients. 2022;14(8):1549. Published 2022 Apr 8. doi:10.3390/nu14081549